Foods without milk
5,779 foods
Foods with no milk or milk-derived ingredient listed: no cheese, butter, yogurt, cream or whey. The list covers plant foods, meat, fish, eggs and dairy-free alternatives. Packaged products can still contain traces — check the label. Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Only foods with a completed allergen assessment are listed.
Sorted by glycemic load per 100 g, lowest first.
Lentil and vegetable curry sauce (homemade, minimal oil and salt) Low GI 35 GL 5 / 100 g 8.5/10 
Lentil and walnut ground meat alternative Low GI 28 GL 5 / 100 g 8/10 
Lentil curry Low GI 30 GL 5 / 100 g 7/10 
Lentil pasta with cooked vegetables Low GI 32 GL 5 / 100 g 8/10 
Lentil soup Low GI 38 GL 5 / 100 g 8.5/10 
Lentil spread (cooked lentils, herbs, olive oil) Low GI 25 GL 5 / 100 g 8/10 
Lentil stew Low GI 25 GL 5 / 100 g 8.5/10 
Lentil stew (with vegetables, no added sugar) Low GI 30 GL 5 / 100 g 9/10 
Light green pea pasta Low GI 35 GL 5 / 100 g 9/10 
Malted alcohol High GI 110 GL 5 / 100 g 2/10 
Marrowfat peas Low GI 32 GL 5 / 100 g 9/10 
Mashed chickpeas blended with steamed non-starchy vegetables and fresh herbs Low GI 30 GL 5 / 100 g 8/10 
Medium apple Low GI 36 GL 5 / 100 g 9/10 
Melon Medium GI 65 GL 5 / 100 g 7/10 
Melon balls Medium GI 65 GL 5 / 100 g 6/10 
Miso ginger sauce (minimal sweetener) Low GI 35 GL 5 / 100 g 5.5/10 
Mix of fresh oranges, grapefruits, and mandarins Low GI 45 GL 5 / 100 g 9/10 
Mixed fresh fruit Low GI 45 GL 5 / 100 g 9/10 
Mixed Nut Sauce Low GI 25 GL 5 / 100 g 6/10 
Muskmelon Medium GI 65 GL 5 / 100 g 8/10 
Natural sweetener with peppermint oil Low GI 5 GL 5 / 100 g 6/10 
Navel orange Low GI 43 GL 5 / 100 g 8/10 
Nectarine Low GI 43 GL 5 / 100 g 8/10 
Nutritional yeast Low GI 15 GL 5 / 100 g 9/10 
Oat milk latte Medium GI 60 GL 5 / 100 g 4/10 
Orange Low GI 43 GL 5 / 100 g 8/10 
Orange juice Low GI 50 GL 5 / 100 g 3/10 
Orange juice fresh Low GI 50 GL 5 / 100 g 4/10 
Orange marinade Low GI 45 GL 5 / 100 g 4/10 
Orange peel Low GI 20 GL 5 / 100 g 9/10 
Orange zest Low GI 20 GL 5 / 100 g 9/10 
Parsnip Low GI 52 GL 5 / 100 g 6/10 
Peach juice Low GI 45 GL 5 / 100 g 4/10 
Pear juice from concentrate Low GI 45 GL 5 / 100 g 5.5/10 
Pear puree with chia seeds Low GI 35 GL 5 / 100 g 7/10 
Pickled garlic Low GI 30 GL 5 / 100 g 7/10 
Pizza Spice Blend Low GI 10 GL 5 / 100 g 9/10 
Plant-based almond ricotta with blueberries Low GI 30 GL 5 / 100 g 6.5/10 
Plant-based birria (jackfruit) Low GI 35 GL 5 / 100 g 8/10 
Plant-based burger Low GI 50 GL 5 / 100 g 7/10 
Plant-based coconut yogurt alternative Low GI 40 GL 5 / 100 g 6/10 
Plant-based lentil sausage Low GI 28 GL 5 / 100 g 8/10 
Plant-based sausage (lentil and mushroom) Low GI 35 GL 5 / 100 g 7/10 
Polydextrose Low GI 5 GL 5 / 100 g 4/10 
Ponkan mandarin Low GI 42 GL 5 / 100 g 9/10 
Pure pumpkin puree (no added sugars or flavors) High GI 75 GL 5 / 100 g 7/10 
Pureed white beans and seaweed blend Low GI 35 GL 5 / 100 g 8/10 
Quince Low GI 35 GL 5 / 100 g 8.2/10 
Red apple Low GI 36 GL 5 / 100 g 8/10 
Red bean soup Low GI 35 GL 5 / 100 g 8/10 
Red beans Low GI 35 GL 5 / 100 g 8/10 
Red curry paste Low GI 25 GL 5 / 100 g 4/10 
Red kuri squash Low GI 51 GL 5 / 100 g 9/10 
Red prince apple Low GI 36 GL 5 / 100 g 8.5/10 
Roasted carrot Low GI 49 GL 5 / 100 g 8/10 
Roasted soybeans Low GI 18 GL 5 / 100 g 9/10 
Rock melon Medium GI 65 GL 5 / 100 g 8.5/10 
Rockmelon Medium GI 65 GL 5 / 100 g 7/10 
Rosemary Low GI 7 GL 5 / 100 g 9/10 
Sarepska Mustard Low GI 35 GL 5 / 100 g 6.5/10 
Satsuma Low GI 42 GL 5 / 100 g 9/10 
Satsuma orange Low GI 42 GL 5 / 100 g 8.5/10 
Sautéed carrot Low GI 49 GL 5 / 100 g 7/10 
Savory Sauce Low GI 45 GL 5 / 100 g 6/10 
Scotch egg Low GI 40 GL 5 / 100 g 4/10 
Seasonal fruit Low GI 40 GL 5 / 100 g 9/10 
Seed-based crispbread (flax, chia, pumpkin) Low GI 25 GL 5 / 100 g 9/10 
Sichuan chili paste Low GI 25 GL 5 / 100 g 3/10 
Simple spice blend (no added sugar or high salt) Low GI 10 GL 5 / 100 g 9/10 
Sliced fresh apples with cinnamon Low GI 36 GL 5 / 100 g 9/10 
Sorbitol Low GI 9 GL 5 / 100 g 5/10 
Sour apple Low GI 36 GL 5 / 100 g 8.5/10 
Soy chunks Low GI 15 GL 5 / 100 g 8.5/10 
Soy curls Low GI 25 GL 5 / 100 g 7/10 
Soy granules Low GI 15 GL 5 / 100 g 8/10 
Soy Spaghetti with Vegetables and Egg Low GI 35 GL 5 / 100 g 7.5/10 
Soya protein crispies Low GI 25 GL 5 / 100 g 6/10 
Soybean Spaghetti Low GI 25 GL 5 / 100 g 8/10 
Spices and herbs Low GI 10 GL 5 / 100 g 9.5/10 
Sprouted kidney bean Low GI 28 GL 5 / 100 g 9/10 
Sprouted lentil protein powder Low GI 25 GL 5 / 100 g 9/10 
Steamed mackerel with broccoli and quinoa Low GI 45 GL 5 / 100 g 8.5/10 
Strawberry chia seed spread (no added sugar) Low GI 35 GL 5 / 100 g 8/10 
Strawberry wine Low GI 50 GL 5 / 100 g 3/10 
Stuffed cabbage roll Low GI 45 GL 5 / 100 g 7/10 
Sugar free chili lentil dip Low GI 28 GL 5 / 100 g 9/10 
Sunflower Seed Spread Low GI 35 GL 5 / 100 g 7/10 
Surimi salad Low GI 45 GL 5 / 100 g 5.5/10 
Tangerine juice Low GI 50 GL 5 / 100 g 6.5/10 
Teriyaki Broccoli Low GI 40 GL 5 / 100 g 6.5/10 
Tex mex sauce Low GI 40 GL 5 / 100 g 4/10 
Thai red curry paste (no added sugar) Low GI 25 GL 5 / 100 g 6/10 
Tomato sauce with chickpeas Low GI 40 GL 5 / 100 g 7/10 
Turkey, white bean, and quinoa chili Low GI 38 GL 5 / 100 g 7.5/10 
Unsweetened Berry Kissel Low GI 40 GL 5 / 100 g 7/10 
Unsweetened cranberries Low GI 45 GL 5 / 100 g 8/10 
Vegan meatballs Low GI 45 GL 5 / 100 g 4/10 
Vegetable pâté Low GI 40 GL 5 / 100 g 7/10 
Vegetable sabzi Low GI 40 GL 5 / 100 g 8/10 
Watermelon juice High GI 72 GL 5 / 100 g 4.5/10 
